10kg in 28 days using KETO diet and

intermittent fasting

I actually like to share this with other member struggling with their weight lost, diabetic or insulin resistant. I have been struggling with my weight for many years, although I wasn't always eating so much. I have discovered my mistake that what I was eating, although in small quantity, was the root cause of my weight sky-rocking.

I have tried the KETO diet (very low carbs, moderate proteins and high fat) and I have started loosing weight and burning fat.

10kg lost in 28 days is impressive, but do you know how much of that was fat? Maybe you have body fat scales and are keeping track.

Every gram of fat has 9 calories, so to burn through 10kg of fat in 28 days you'd need to burn over 3,200kcals per day, plus whatever calories you're eating each day. Are you running a marathon every day!?

Exercise has little relation to weight loss, other than as a psychological tool - you don't take that wine because you figure out it means running for 10 minutes. The fatter you are, the easier it is make large weight reductions at the beginning. Did it myself 10 years ago - quit carbs, sugar, booze, ate a lot of chicken and pork. No snacking. Take a 30 minute brisk walk every day, it's enough. Lost 10kg a month for the first months. Then it was more difficult as I was building muscle in the gym.

Went on an all inclusive week holiday to Italy last year. Lost 5kg in a week. Not much exercise, just loads of veg, regular meals, little chance to snack and less wine.

In my age group, over 50's, it's the booze is the main culprit. Self medicating due to stress or inability to sleep.

I have also found a diet of low carbohydrates and high protein to be a very quick way of losing weight. More importantly, you don't really have to stop eating. Basically, I just cut out bread, potatoes and rice. I eventually put back bread in the form of high protein bread which can be bought from most supermarkets. Within a matter of days the weight was falling off and seems to have stayed off. Given that I have tried many other methods, this was by far the easiest.

Exactly, although a fitness instructor told me that weight is determined by 85% of what you put through your mouth. I only lost half a kilo over the summer, but because I was running every fe days, people thought I had lost more. Had I controlled my eating ie. monitor my calorie intake and ate more healthier options like vegetables, then it would have been a lot more.

Education is the key. I recommend using MyFitness Pal app to track your calories for 1 month to educate yourself ie. pilau rice has much higher calories than plain. Simple changes can make big changes. Have a sweet tooth? Buy a bag of M&Ms and take 6 after an exercise session.

Exercise is great to raise your modd, so less likely to take those crisps, biscuits etc. It also raises your metabolic rate ie. I stopped exercising for 2 weeks and I was still dropping weight, while still eating well & healthy at 2,400 calaories per day.

But there's no secret formular. Keto works for some, for others it doesn't. Not because its principles aren't working. It's just that some people's lifestyles can't maintain it consistently over a long time. Calorie counting at least at the start is what I would recommend, combined with 2 to 3 weeks of exercise. Then if you go up in weight again, revert back to calorie counting for a short time to remind yourself.

At the end of the day, you have to want to do it, otherwise you won't achieve much. Good luck!

When cutting out carbs and taking on the keto diet, caveman diet, right? Do people experience headaches at first because less carbs is also less sugar in the body?

And also when people have stopped the diet and reintroduce carbs ha e they experienced weight gain shortly after? Or do people usually stick to a low carb diet from then on and are more conscious of their carb intake?